Full Body 5x
Intermediate-advanced modified full body split. More volume biased on side delts and lats
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | 90% |
| 2 | 3 reps | 85% | ||
| 2 | Lateral Raise (Cable) | 4 | 8 reps | @8 |
| 3 | Lat Pulldown | 4 | 8 reps | @8 |
| 4 | Chest Press (Machine) | 3 | 12 reps | @8 |
| 5 | Leg Extension | 3 | 12 reps | @8 |
| 6 | Hammer Curl (Cable) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 5 | 8 reps | @8 |
| Superset | ||||
| 2A | Rear Delt Fly (Cable) | 5 | 15 reps | @8 |
| Superset | ||||
| 3A | Upright Row (Dumbbell) | 4 | 12 reps | @8 |
| 4 | Bent Over Row (Smith Machine) | 4 | 8 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 90% |
| 2 | 3 reps | 85% | ||
| 2 | Seated Row (Cable) | 4 | 8 reps | @8 |
| 3 | Lat Prayer | 3 | 12 reps | @8 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 5 | Incline Chest Fly (cable) | 3 | 12 reps | @8 |
| 6 | Preacher Curl (Dumbbell) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 4 | 8 reps | @8 |
| 2 | Helms Row | 4 | 12 reps | @8 |
| 3 | Seated Hamstring Curl | 4 | 12 reps | @8 |
| 4 | Leg Press | 3 | 12 reps | @8 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8 |
| 6 | Tricep Extension (Cable) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 5 | 8 reps | @8 |
| 2 | Bench Press (Barbell) | 1 | 1 rep | 90% |
| 1 | 1 rep | 85% | ||
| 2 | 3 reps | 80% | ||
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 4 | 12 reps | @8 |
| Superset | ||||
| 4A | Rear Delt Fly (Dumbbell) | 5 | 15 reps | @8 |
| 5 | Stiff Leg Deadlift | 4 | 6 reps | @8 |
| 6 | Lat Pulldown | 4 | 12 reps | @8 |
| 7 | Bicep Curl (Cable) | 4 | 12 reps | @8 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Full Body 5x is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Full Body 5x is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Full Body 5x is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
